Post your routine

Jeffstar said:
So where's the pics then guys? Don't be shy, i'd like to know how good these routines are :)
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Pics woudn't show how good the routine is... it would show how good your genetics and diet are ;)
 
R5Rich said:
Ill get some pics soon, i got some but was from a while back and not that good. Ive only been going gym for 8-9 months I was on some lame 1 and 2 day splits for about 4-5 months. I moved onto a 3 day split for a month then rest of time I have been doing a 5x5, the 5x5 was to help build strengh ready for what im doing now :cool: Hopefully ill gain more mass now tho doing between 8-12 reps.
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Very good, looking forward to seeing how you've done 9 months!

oddjob62, so the routine makes no difference then?

Chong Warrior, ok i can see the pics now. 15 years of bodybuilding! that must make you a bloody veteran m8, well done :)

C'mon the rest of you, post your pics :)
 
Day 1:
Squats
SLDL
Bench Press (bar)
Incline BP (dumbbell)
Weighted Dips
Abs (varies)
Calfs
Sometimes do Decline BP if i have time

Day 2:
Deadlift
Chin Ups
Barbell Rows and/or other back exercises
Lunges
Shoulder Presses
Some form of Bicep curls (varies)

I try to go every other day so about 3 days between each induvidual routine. Do you think it would be better to try a 3 day split? I'm liking what I'm doing at the moment so reluctant to change.
 
sh4rk said:
Day 1:
Squats
SLDL
Bench Press (bar)
Incline BP (dumbbell)
Weighted Dips
Abs (varies)
Calfs
Sometimes do Decline BP if i have time

Day 2:
Deadlift
Chin Ups
Barbell Rows and/or other back exercises
Lunges
Shoulder Presses
Some form of Bicep curls (varies)

I try to go every other day so about 3 days between each induvidual routine. Do you think it would be better to try a 3 day split? I'm liking what I'm doing at the moment so reluctant to change.
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How long have you been doing that routine? Have you made good progress?
 
Jeffstar said:
oddjob62, so the routine makes no difference then?
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Yes there are good routines and bad routines.
My point was that posting pics is pretty much pointless in a "routines" thread. Pics will tell you nothing as to how good a routine is.
 
@ CW

I see H&B do capsules of both and aint very expensive either, just wondering if the capsules would be alright? I tend to goto gym straight from work when im on earlies. If I was to take prior to training like suggested it would work out perfectly :cool:
 
Legs/abs:

Squat 4x6, SLDL 3x8, Leg Extensions 3x8, Calf Raises 3 sets (between 8-12), leg raises 2x20 and if I cba then crunches.

Chest/Shoulder/Tri's:

DB Bench 4x6, DB incline 3x8, Arnold Press 3x8, Lat raises 3x8, Rear Lat raise 3x10, Tricep pushdown/ DB Lying Tri extension.

Back/Bi's:

Deadlift 4x6, DB rows 3x8, Front pulldowns 3x8, Shrugs 3x8, DB curls +/or preacher curls.
 
Raz said:
How long have you been doing that routine? Have you made good progress?
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I'm been going to the gym on and off for nearly 2 years, but since January I've taken it more seriously and started the routine posted above. Here are my lifts in January and now (all weights 3x8 or 4x6):
Bench - was 65kg now 75kg
Deadlift - was 70kg now 100kg
Squats - was 80kg now 120kg
SLDL - was 55kg now 80kg
Barbell rows - was 50 kg now 60kg (I know can do more though)
Lunges - 40kg now 55kg (bar)
Shoulder Press (bar) - was 30kg now 35kg
 
sh4rk said:
I'm been going to the gym on and off for nearly 2 years, but since January I've taken it more seriously and started the routine posted above. Here are my lifts in January and now (all weights 3x8 or 4x6):
Bench - was 65kg now 75kg
Deadlift - was 70kg now 100kg
Squats - was 80kg now 120kg
SLDL - was 55kg now 80kg
Barbell rows - was 50 kg now 60kg (I know can do more though)
Lunges - 40kg now 55kg (bar)
Shoulder Press (bar) - was 30kg now 35kg
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You made that progress in only 3 month?! Kudos+1 :)
 
Just a quick question, when you guys post your routine, for example 5 x 80kg bench press, do you include the weight of the bar (20kg Olympic) or is that not included?
 
kefkef said:
Just a quick question, when you guys post your routine, for example 5 x 80kg bench press, do you include the weight of the bar (20kg Olympic) or is that not included?
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Bar is included. Unless it's a bar that weighs nothing ;)
 
Ahhh, cool, makes me feel a bit better. It was always considered bad manners down my old gym to include the bar, so if you could do 80kg you were a 4 plate guy with the bar thrown in for nowt! :)
 
kefkef said:
Ahhh, cool, makes me feel a bit better. It was always considered bad manners down my old gym to include the bar, so if you could do 80kg you were a 4 plate guy with the bar thrown in for nowt! :)
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Subtle difference there. If you're talking in terms of plates in the gym then yeah, people will say "i press 4 plates" meaning 4x20kgs since everyone has to use the same bar.

When you're on here if you say you press 4 plates, do you mean 4x5kg? 4x10kg? We can't see how big you are to gauge it! :p So its better to give the overall total in kgs inc the bar.
 
Chong Warrior said:
Indeed that's very, very impressive! :)

Though a 50% increase in squats makes me think we aren't talking about the same rep ranges in all increases?
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Either that or he wasn't pushing himself in the slightest before and was just doing an 'easy' workout :)
 
S7yl3s said:
Either that or he wasn't pushing himself in the slightest before and was just doing an 'easy' workout :)
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My guess is theres a hot chick in the gym and he's trying to impress!! :p :D
 
MTA99 said:
My guess is theres a hot chick in the gym and he's trying to impress!! :p :D
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If he's raised his maximum lifts by this much in 3 months then I think I'll be getting my very own hot chick for my gym :p
 
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